Comparing Nutrients in 1 kilogram Glutino, Gluten Free Wafers, Lemon Flavored VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Glutino, Gluten Free Wafers, Lemon Flavored	0%	42%	58%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Glutino, Gluten Free Wafers, Lemon Flavored	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	178% 5150kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	249% 242g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	328% 105g	163% 52g	32g per day for Men 19-50 years
Omega 3	61.3% 0.98g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	150% 25.6g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	572% 744g	185% 241g	130g per day for Men 19-50 years
Sugars	584% 423g	37.7% 27.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 423g	NA	g per day for Men 19-50 years
Fiber	0% 0g	292% 111g	38g per day for Men 19-50 years
Protein	0% 0g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Glutino, Gluten Free Wafers, Lemon Flavored	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.5% 0.45mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	618% 8.04mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	593% 2370μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	15.6% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	208% 31mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Glutino, Gluten Free Wafers, Lemon Flavored	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9% 90mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	2033% 18.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	22.5% 1.8mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	8.26% 0.19mg	917% 21mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	55.7% 390mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	10.6% 360mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	74% 1110mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	481% 53mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Glutino, Gluten Free Wafers, Lemon Flavored vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 2.4 times more Vitamin B1, 3.3 times more Vitamin B2, 108.3 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 8.4 times more Vitamin E than Glutino, Gluten Free Wafers, Lemon Flavored.

Comparing minerals per 1 kilogram for Glutino, Gluten Free Wafers, Lemon Flavored vs Roasted Sunflower Seeds:

• Glutino, Gluten Free Wafers, Lemon Flavored have 37 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7.8 times more Calcium, more Copper, 21.1 times more Iron, 43 times more Magnesium, 111.1 times more Manganese, 29.6 times more Phosphorus, 23.6 times more Potassium, more Selenium and 176.3 times more Zinc than Glutino, Gluten Free Wafers, Lemon Flavored.

Comparison of macro-nutrients per 1 kilogram:

• Glutino, Gluten Free Wafers, Lemon Flavored have 2 times more Saturated Fat, 1.4 times more Omega 3, 3.1 times more Carbohydrate and 15.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Fat, 12.8 times more Omega 6, more Fiber and more Protein than Glutino, Gluten Free Wafers, Lemon Flavored.
• Both Glutino, Gluten Free Wafers, Lemon Flavored and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 1 kg.
• Both Glutino, Gluten Free Wafers, Lemon Flavored as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 1 kg.